I'm in the process of creating content for a new YouTube channel. It's the hardest thing I think I've ever done maybe with the exception of giving birth. Pre-production and post -production - and me with no technical skills. It's a steep learning curve but great for the old noggin. And no pressure - I'm taking my time. Although I've got to get the first post up before the end of the month! Yikes...
Anyway the channel focusses on short strength circuits (hence the name shortcircuits) of five or six exercises using a variety of equipment. I'll even show you how to use your old Swiss Ball again in my core circuit. These are easy to follow routines all under 30 minutes, maybe under 20 although you are encouraged to "rinse and repeat". Let me say right off the bat that these are pretty basic, compound exercises. Squats, deadlifts, pushes, pulls and planks. Done in a controlled manner, challenging but not "killer", "insane" or "kick butt". I don't believe that you have to already be "superfit" in order to do an effective workout. It's the weight you choose to lift that will determine the intensity. So if you're a beginner or someone with specific issues, you'll pick up lighter weights. And listen to your body (you'll hear this alot from me). And don't worry! I'll try to show modifications in my "How to" posts. Not everyone can do a plank or push up or even a proper squat. I see this often with my clients and we always find a starting point.
So why strength training? Because done regularly and appropriately it's the number one weapon against the fat gain and loss of strength that happens as we age. When you stress your body with a resistance greater than you're used to (so make sure what you lift is heavier than your regular purse or backpack), the muscles are forced to adapt and rebuild. This process itself revs up the rate at which you burn calories (the infamous metabolic rate) and the muscles themselves burn more fat even at rest. You get stronger, so you'll be able to get more out of your workouts and your life with a smaller chance of injury. Think carrying groceries, gardening and maybe even your tennis serve and golf swing. Strong muscles protect your joints. It's the key to successful and long term change!
So how much strength training? I'd say at least twice a week and up to four times a week on non-consecutive days. If you're feeling sluggish and sore you may need to cut back and get more rest in between. There's no point exercising to the point where you feel like you need to be on the couch the rest of the day! Because the moving around you do on a daily basis will also help you stay leaner and also help you recover from a challenging workout. And after all someone's got to do the dishes!
In the beginning I'll be posting a new workout every week on Mondays starting by the end of September. And I'll be posting random tutorials, how to', warm ups and cool downs so check back from time to time. I'll let you know when the first post is up and where you can find me!